We are Irelands largest CrossFit gym and Corks most impressive strength and conditioning centre with over 8,000sq foot of space with barbells, ketttlebells, bumper plates, pull up bars, olympic rings, 30m sprint track, separate weightlifting gym, 2,000 sq foot of mobility and cool down space upstairs.
Monday
*ADD 2.5kg to your TRAINING MAX*
65% x 5
75% x 5
85% x 5+
3 x 5
EMOM for 12 minutes:
Minutes 1-4 –Max calories in 30 seconds
Minutes 5-8 –Max rep HSPU in 30 seconds (Scale: Pike Push Up, L-Sit Press)
Minutes 9-12 – Max rep Burpees in 30 seconds
Tuesday
In teams of 2, partners alternate full rounds to complete AMRAP in 30 minutes of:
10 Thrusters (42.5/30kg)
10 Box Jumps
400 Meter Run
Wednesday
*ADD 2.5kg to your TRAINING MAX*
65% x 5
75% x 5
85% x 5+
1 x 5
*ADD 2.5kg to your TRAINING MAX*
65% x 5
75% x 5
85% x 5+
3 x 5
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings
30 Double-Unders
Thursday
Every 2 mins for 8 rounds:
5 T2B (as strict as possible)
Clean High Pull + Mid-Hang Clean High Pull + Mid-Hang Clean
8 Rounds for Quality:
15 second Ring Support at top of dip
15 second Ring Support at bottom of dip
30 second Hollow Hold
20m Bear Crawl
Friday
70% x 3
80% x 3
90% x 3+
3 x 5
For time:
10 Power Cleans (70/50kg)
20 Pull-Ups
30 Wall Balls
400 Meter Run
30 Wall Balls
20 Pull-Ups
10 Power Cleans
Saturday
Snatch Balance: 10 rounds- Every 1 min:
1 x Snatch Balance (Pause for 3 seconds in receiving position). Work up to a max for the day
Power snatch: Work up to a 1RM (10 minute time cap).
Hang Clean + Clean & Jerk: 10 rounds- Every 2 minutes:
1 x Hang Clean + 1 x Clean + 1 x Jerk (work up to a max for the day)
*The second clean from the floor does not have to be touch and go. The jerk is only performed after the second clean.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Man-Makers
10 Box Jumps
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
